MonStar1023
New member
What do you guys think of this? Rotating exercise every 3 weeks to prevent burnout.
M - Rest
T - Chest, Triceps
W - Rest
T - Delts, Traps
F - Rest
S - Back, Biceps
S - Legs
Routine A
CHEST, TRICEPS
Flat Barbell Presses 1-3 reps, 6-8 reps, 12-15 reps
Flat Dumbbell Flyes 6-8 reps (2)
Flat Barbell 6" Lockouts 1-3 reps, 6-8 reps
DELTS, TRAPS
Sumo Deadlifts 1-3 reps, 12-15 reps
One-arm Dumbbell Side-laterals 6-8 reps (2)
BACK, BICEPS
Underhand Chins 1-3 reps, 6-8 reps, 12-15 reps
Underhand Supported Rows 6-8 reps (2)
Barbell Preacher Curls 1-3 reps, 6-8 reps
LEGS
Leg Presses 2-4 reps, 6-8 reps
Lying Leg Curls 6-8 reps (2)
Routine B
CHEST, TRICEPS
Incline Barbell Presses 1-3 reps, 6-8 reps, 12-15 reps
Flat Dumbbell Presses 6-8 reps (2)
Close-grip Barbell Presses 1-3 reps, 6-8 reps
DELTS, TRAPS
Conventional Rack Deadlifts 1-3 reps, 12-15 reps
Wide-grip Barbell Upright Rows 6-8 reps (2)
BACK, BICEPS
Bentover Underhand Barbell Rows 1-3 reps, 6-8 reps, 12-15 reps
Seated V-bar Cable Pulldowns 6-8 reps (2)
Standing Barbell Curls 1-3 reps, 6-8 reps
LEGS
Squats 1-3 reps, 6-8 reps, 12-15 reps
Good Mornings 6-8 reps (2)
M - Rest
T - Chest, Triceps
W - Rest
T - Delts, Traps
F - Rest
S - Back, Biceps
S - Legs
Routine A
CHEST, TRICEPS
Flat Barbell Presses 1-3 reps, 6-8 reps, 12-15 reps
Flat Dumbbell Flyes 6-8 reps (2)
Flat Barbell 6" Lockouts 1-3 reps, 6-8 reps
DELTS, TRAPS
Sumo Deadlifts 1-3 reps, 12-15 reps
One-arm Dumbbell Side-laterals 6-8 reps (2)
BACK, BICEPS
Underhand Chins 1-3 reps, 6-8 reps, 12-15 reps
Underhand Supported Rows 6-8 reps (2)
Barbell Preacher Curls 1-3 reps, 6-8 reps
LEGS
Leg Presses 2-4 reps, 6-8 reps
Lying Leg Curls 6-8 reps (2)
Routine B
CHEST, TRICEPS
Incline Barbell Presses 1-3 reps, 6-8 reps, 12-15 reps
Flat Dumbbell Presses 6-8 reps (2)
Close-grip Barbell Presses 1-3 reps, 6-8 reps
DELTS, TRAPS
Conventional Rack Deadlifts 1-3 reps, 12-15 reps
Wide-grip Barbell Upright Rows 6-8 reps (2)
BACK, BICEPS
Bentover Underhand Barbell Rows 1-3 reps, 6-8 reps, 12-15 reps
Seated V-bar Cable Pulldowns 6-8 reps (2)
Standing Barbell Curls 1-3 reps, 6-8 reps
LEGS
Squats 1-3 reps, 6-8 reps, 12-15 reps
Good Mornings 6-8 reps (2)